Past WODs and results
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
* please note all our WODs and results are now posted on Wodify. WODs go up around 5pm the previous day.
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WARM-UP
400 row, 2xDD hip complex, 10 sissy squats, 6 rollover and twist, 2x5 KB windmills, 2x4 T's 2x[8 GHD extn, 5 diamond pushups, 6 good mornings STRENGTH 5x[3 DL, 3 Dips WOD: 3x5min 1) 1000m/800m row. 2) 2 RFT 10 LA Db lunge, 20/15, 10 LA Thrusters, 10 RA Db lunge, 20/15, 10 RA Thrusters 3) EMOTM for 5 mins 5 HSPU AMRAP BJ 60/40 Score is total time for 1) and 2) minus reps of BJ (1 rep = 1 sec)
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Daily WOD and ResultsThis page is updated daily with the results being a direct photograph of our whiteboard at the gym. PLEASE MAKE SURE YOUR SCORE IS RECORDED BEFORE LEAVING YOUR WORKOUT so we can keep an accurate record of your workouts. Archives
December 2018
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